- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Half-kneeling PNF rotational lift
- Low back
- Upper back
- Rotator cuff
- Posterior deltoid muscles
- Anterior deltoid muscles
- Pectoral muscles
- Abs and Obliques
- Biceps and forearm muscles
Planes of Motion
The half-kneeling PNF rotational lift is a three-dimensional, extension and rotation movement to strengthen torso rotation, the upper back, the chest, the shoulders and the arms. The lift is performed from a low to a high position over big amplitude.
The half-kneeling PNF rotational lift corrects core-imbalances and addresses the weaker links in the movement pattern.
Attach handles or the half ropes to an adjustable cable column or low pulley.
Grasp the half ropes and turn the shoulders. Kneel perpendicular to the pulley system, on the inside knee with the outside knee up.
Keep the back straight and the core tight.
Pull the hands to the chest while rotating the torso away from the pulley system.
While rotating the torso, extend the arms up in a continuous motion.
Return to the starting position and repeat for the prescribed number of repetitions.
Switch to the opposite side.
Keep the core tight and the torso erect throughout the entire movement.
The stability ball seated PNF rotational lift is an intermediate level exercise that activates every muscle in the upper body. The rotation and the constant need to maintain your balance on the ball generate a strong contraction of the core and the obliques.
The standing PNF rotational lift is an intermediate exercise that targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms. The torso rotation generates a strong contraction of the obliques.